Tag Archives: Healthy

My green smoothie creation!

My smoothie recipe! I have this green smoothie most days of the week. The ingredients are quite constant with a few variations now and then. It is really delicious, highly nutritious and very filling. Detox, up the greens in your diet and be kind to your digestive system.

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So green!

I have a basic list of ingredients which suits me. You will want to tweek the recipe to suits your tastes and likes. I make a whole blender full of smoothie which sometimes lasts just one day but mostly now l drink it over two days. Sometimes l drink the smoothie in the morning, especially in the warmer weather but often it replaces lunch. I keep it in great containers that are so convenient to take with me when l am out and about. I use a high speed blender which l love. It breaks up the ingredients and is large enough to make a big batch. I fill the blender so it is over flowing as the greens really break down.

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The Recipe:

1 tablespoon black chia seeds

1 tablespoon flax seeds

1 teaspoon greens powder

1 cup coconut water

1/2 to 1 cup filtered water (depending on how thick you want the smoothie)

1/4 to 1/2 of a lemon or lime

1/2 cup frozen pineapple (strawberries, berries, banana etc)

2 large stalks of fresh celery

Lots of greens. Examples are half a small cos lettuce  and 2 cups of fresh spinach (try not to overload on the spinach or kale as examples due to oxalate content)

A small handful of fresh mint

Place all of the ingredients in the blender and mix well. I usually need to stop and use the pusher to fit it all in the blender.

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The blender is full and often over flowing.
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Buy a good quality greens powder
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Invest in some good containers.
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A smoothie on the go. Break down those barriers to eating well.

Adjust the recipe to suit your own needs. It may take time to drink a smoothie that is this green. You can add a bit more fruit when starting out. There is so much fibre and goodness in this drink. Over time you will grow to love this liquid gold and will adapt the recipe to suit your own needs and lifestyle.

I take liquid fish oil each day and add it to my smoothie. It can be a great place to add those supplements that may be otherwise difficult to take. Use the drink to your advantage and to make a meal out of it add some nuts to snack on, beef jerkey or piece of whole fruit such as an orange. Keep your diet natural and see the benefits.

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Rustic Apple Crumble

A delicious dessert for those nights when something sweet is needed. Lots of natural flavours and ingredients combined to re-create an old favourite and something of a comfort food. 

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A sweet and comforting dessert.

#apple #coconut #honey #almond #cinnamon #yum

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Once you have peeled and sliced the apples this dish takes just a minute to put together.

Ingredients/Method: Everything organic if possible.

Apples: I used four small apples but if they are very large just use two. It really depends on the size of the dish and your family. I peel the apples because of the horrible waxy coating but you could leave the skin on if they are from your own tree as an example. Core and slice the apples and place randomly in a baking dish. I used a smallish oval ceramic dish but most dishes will work well.

Coconut flour: Sprinkle 1 tablespoon over the apples.

Coconut flakes: Add 1 generous tablespoon over the apples.

Cinnamon: From one teaspoon to one tablespoon depending on how much you love cinnamon

Almond meal: Sprinkle 2 tablespoons over the apples (you could rub in the coconut oil here if you want)

Flaked almonds: Sprinkle a generous hand full over the dish. There really isn’t a limit as to how much you can put on as they go a lovely brown colour and add some crunch.

Coconut oil:  A generous teaspoon over the entire dish. Just put little bits all over the top and you can use more if you want an extra coconut flavour or you could rub it into the almond meal before you add it.

Honey: Drizzle  one teaspoon to one tablespoon of raw organic honey (or similar sweetener) over the whole dish. I would add one teaspoon of the honey but those of you with a sweeter tooth may like more.

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Ready for the oven. Just layer all the ingredients on top of each other.

Cooking instructions:

Cover the dish with aluminium foil and placed in a 180 degree pre-heated oven for about 20 minutes. Remove the foil and cooked until the top is golden and looking delicious.

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I had this plain but you could top it with a healthy ice-cream or fresh fruit.

The serving looks quite small in the photo but it is a sweet dish and l was completely satisfied after eating this. The recipe could easily be adapted by using different fruits such as peach or adding some berries to the apple.

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I make sauces and smoothies mostly in my high speed blender.

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Coconut Delight

A delicious raw and frozen chocolate and coconut treat with the added flavour of Acai Berry Powder. Completely gluten and dairy free and made from just a few simple ingredients.

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This has added Acai Berry powder but this can be left out if you want the middle to be a white colour.
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This is how it looks without the Acai Berry powder

Insides:

1 cup shredded coconut

1/2 cup coconut oil (solid)

1 heaped tablespoon Acai Berry Powder (optional)

1/4 cup Rice Malt Syrup (if you use honey just reduce the amount. Sweetness is personal but try half the amount and add more if it isn’t sweet enough for you!).

Place all ingredients in the food processor (chopping blade) and process until smooth.

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The Acai Berry powder adds a nice burst of colour but leave it out if you want a white mixture.
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This is how it looks without the Acai Berry powder. I used honey in this batch which is sweeter so just reduce the amount listed in the recipe by up to half.
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A smooth mix.
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Creamy white without the Acai Berry powder

Line your dish/pan with baking paper.

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Line your dish/pan with baking paper. This is quite a small square pan so l used two strips to line it so the corners were neat.

Use a spatula and put your mix into the dish/pan.

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Smooth out evenly.
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I made a double batch here and used a larger pan.

Place in the freezer for about an hour.

Chocolate coating:

1/2 cup coconut oil

2 tablespoons cacao

1/4 cup Rice Malt Syrup (Less if you are using honey)

1/4 cup shredded coconut

Gently melt the coconut oil and when coolish add the other ingredients to it. Stir to make a nice mixture.

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Everything is ready for the next step.
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Once the slice is firm, remove it from the freezer and slice with a very sharp knife. The size of the pieces is up to you.

Place a few pieces of slice at a time into the chocolate mix and coat. Quickly pick up with your hands and place on a cooling rack.

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Just add a few pieces at a time.
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The chocolate dries very quickly as the slice is cold.

Have a taste test and then place the slice into the freezer in an air tight container. Enjoy this lovely treat.

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Rustic seed bread

A crunchy and crumbly gluten and dairy free bread for those times when nothing else will do. Eat it straight out of the oven or keep it in the freezer and lightly grill for a quick meal.

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A great dipping bread.

This recipes uses whole sunflower and pumpkin seeds which gives a rustic appearance and texture but if you want a more refined loaf you could process these slightly before mixing. The pepitas are extra crunchy and the small pile left on the chopping board after cutting could be saved to pour on top of a salad for some extra crunch.

Ingredients:

3/4 cup Coconut flour

3/4 cup Buckwheat flour

1 cup Almond meal

1/2 cup LSA

1  generous cup of seeds – a mix of whatever you like but l recommend organic sesame seeds, poppy seeds, activated sunflower and pumpkin seeds.

1/4 cup black chia seeds

3 teaspoons gluten free baking powder

4 free range eggs

A generous 1/4 cup organic coconut oil gently melted

Filtered water-approximately 1 cup (you could use almond or oat milk if you can have those)

Method:

Find a suitable baking dish. I have tried this with a small square cake tin or a rectangular loaf tin. Either one is fine. Grease and line the base. Mix all of the dry ingredients together except the chia seeds. Mix together in a separate bowl the eggs, warm coconut oil, 1 cup of water and chia seeds. Add the wet ingredients to the dry ingredients. Mix and add extra water as required. The mix should look moist but not wet.

Put the dough into the baking dish and push down so that the top looks nice and even. Place in a pre-heated 180 degree oven for about one hour or until nice and golden.

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Let it cool for a few minutes in the baking dish

Turn out onto a cooling rack and when cool cut into slices with a serrated knife.

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When you cut the loaf collect the crumbs that fall through the board.

It will hold together better if the slices are thicker (approximately 1.5cm). The crunchy end bits are the best.

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Really crunchy and delicious

The middle bits can be grilled when required to give them some extra crunchiness. You can do this straight from the freezer and then top the bread with your favourite toppings such as avocado and tomato.

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Served here with avocado, tomato, spinach and a veggie burger.

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Sweet Potato Rosti

A Sweet and delicious meal option that can be served hot or cold. Make them the feature of the meal, a side dish or a snack. Easy to make and a meat free, tasty and versatile Rosti that is gluten, dairy and sugar free.

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Served here with a pan fried egg and a colourful salad.

Ingredients:

Two medium sized orange sweet potato coursely grated

6 free range or organic eggs (700g)

Pink rock salt/Celtic Sea sat and Ground Black pepper to taste

One small onion (any variety or spring onions)-diced

A handful of fresh flat leaf parsley (add other herbs if you have them)-chopped

1 generous tablespoon Coconut Flour

Method:

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Mix all ingredients in a bowl
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Place spoonfuls into a medium heated pan using a healthy oil (olive oil or coconut oil) and gently fry.
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Gently turn over and fry the second side.
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The Rosti hold together well and can be picked up without falling apart.

2015-08-10 19.27.24I have a new podcast and would love you to listen and leave a review on iTunes. Just search The Wellness Buzz Podcast. I hope you enjoy it!

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Raw Superfood Slice

A creamy and satisfying raw and frozen slice which has a very high healthy fat content and is flavoured with the amazing Acai Berry Powder. This is a great grab and go snack and is just bursting with flavour and nutrition. The raw mixture when freshly made is a heavenly snack all on its own and tasting it is one of life’s pleasures.

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Extremely delicious and easy to make.

I like to activate my nuts to remove the anti-nutrients but it isn’t essential. I try to do it if l can especially for the almonds but if you are just having a small amount then you can use the raw nuts that you have.

Making the Slice:

Ingredients:

2 cups of raw activated nuts. Use a hard nut such as almonds.

1 1/2 cups raw activated cashews

1 cup of organic coconut oil

3 level tablespoons raw organic honey (Buy the best you can).

2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).

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This powder is great in smoothies as well.

Method:

Add the almonds to the food processor (chopping blade) and process until it resembles almond meal. Add in the cashews and process. Now add in the Acai Berry Powder, honey and coconut oil (soft, chopped into small pieces or gently melted depending on the weather). I tend to just use the coconut oil hard and chop it into pieces as l like small clumps in the slice. You can also run the jar under some warm water just to soften it a bit rather than heating. Process until well combined and then place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.

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Nicely blended.
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I didn’t use baking paper for this batch and it was hard to get out of the dish.

Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.

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Smaller slices are better.
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Have a piece or two and enjoy.

As this slice has a high healthy fat content it does soften quite quickly when at room temperature and l prefer to eat it straight from the freezer.

 

Roasted Vegetable Puree (to spice up your meals)

Add an amazing sweetness to your meals with a roasted vegetable puree. So easy to make and a wonderful natural whole food addition to your real food diet. Gluten, dairy and sugar free with different flavour options including beetroot, sweet potato and pumpkin. 

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Served here with a beautiful turkey burger, pan fried egg and salad.

Create this sauce very quickly using a roasted vegetable, a home made stock, seasonings and herbs with the aid of your high speed blender.

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Roasted Sweet Potato
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Roasted Beetroot

Once you have your freshly roasted vegetable just place it in the food processor with enough home made stock to make a smooth sauce. Add in your seasonings such as pink rock salt and black pepper and then some herbs if you like such as flat leaf parsley or spring onion green tops.

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A sweet potato puree next to a chicken broth.

Serve on you favourite meal.

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Beetroot Vegetable Puree with grass fed beef, sweet potato noodles and rocket.
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You can pour it into a nice jug to have on the table and use the leftovers the next day.
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Pumpkin, chicken stock, parsley and seasonings made this a wonderful choice.
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A cold lunch with a warm sweet potato sauce.

This is a very simple recipe but one that will brighten up your whole food meals. The colours are incredible with the natural sweetness of root vegetables.

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Rustic Sunflower Seed Pizza

Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet. 

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A hearty meal.

Ingredients:

2 cups of raw activated sunflower seeds

2 free range eggs

1/2 cup of coconut flour

1/4 teaspoon sea salt and ground black pepper to taste

2 tablespoons olive oil

Herbs (add your favourite herbs for an extra tasty base).

Method:

Place all ingredients in the food processor (chopping blade) and process until the sunflower seeds are broken down to resemble an almond meal type consistency (rustic look).

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The processed mixture

This mix will make three pizzas. The base is very filling and quite dry so it needs a generous layer of moist toppings. Divide the mix into three and roll each pile into a ball.

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Use a rolling pin and your hands to gently roll the mix out. Make the edges neat with the back of a spoon. Ensure the base is well compressed.
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Pre-bake the base in a 180 degree celsius oven until the edges are turning golden. Let cool.
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Place your toppings on the base. I used a lovely spicy mince that was cooked, a large beaten egg and fresh rosemary. You can add more toppings than this as the base can hold them well.
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The cooked pizza.
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Top with rocket and enjoy.

This pizza was very nice cold the next day. It is extremely filling so you don’t need a huge serve. I would add a moist salad to it as well that has a dressing plus avocado as an example.

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Raw Mandarin and Coconut Slice

A delightful raw slice made from mostly healthy fats with a hint of mandarin and coconut. Keep this in the freezer and grab a piece when you are on the go or just feel like a completely satisfying snack.

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A delightfully fragrant raw slice.

Ingredients:

2 cups of raw activated almonds

1 cup of organic coconut oil

2 cups of raw activated cashews

3 tablespoons raw organic honey

1/2 cup shredded coconut

The peel of two beautiful fresh in season mandarins.

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So easy to make and the mixture is delicious just like this.

Place the almonds in the food processor with the chopping blade and process until well broken down. Now add the coconut oil and chop it into small pieces or gently melt. The mix should be looking moist now. Process until you can see the mixture looking moist as the fat comes out of the nuts. Now slowly add the cashews and process followed by the rest of the ingredients. Everything should be well broken down and a quick taste test will ensure you have a good balance of ingredients.

Place the mix in a baking dish lined with baking paper. and even out with a spatula. Place in the freezer for about an hour.

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Just lift the firm slice out of the dish by holding onto the edges of the baking paper.

Carefully slice into single serves and place into a suitable container to store in the freezer.

I hope you enjoy this slice which uses whole foods and in season mandarins as the inspiration.

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Chunky Beetroot and Kale puree

Roasted beetroot and kale are combined to create a magnificent dish which will add colour and flavour to your meals. There is a delicious sweetness provided by the beetroot and a powerful selection of ingredients to add nutrition to your meals.

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What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.
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This is curly kale but you can use Tuscan kale as well.

The most important aspect of any dish is fresh ingredients. This dish requires fresh kale (any variety), a large whole beetroot, 1/4 cup home made stock, 1/2 a red onion, pink rock salt and black pepper (to taste).

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A really good looking beetroot.

Chop the ends off the beetroot and peel or wash well. Chop into smallish pieces and roast with some olive oil until soft.

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Kale needs to be organic if possible and washed very well as it is mentioned on the Environmental Working group’s 2015 list of vegetables high in pesticide contamination. I can understand why it is sprayed as the cabbage moths are very damaging to the crops, but it is better to have kale with a few holes in it than to be looking perfect.

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Soaking in filtered water and vinegar. Rinse well.

Place the roasted beetroot in the food processor when just out of the oven and then the rest of the ingredients as the heat will steam them. Process until not quite a puree. Chunky is good. Serve asap with your meal.

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With lettuce wraps and spicy beef strips.
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An alternative version of the lettuce wraps meal but this time with added pan fried brussel sprouts.

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So simple but a side dish that can be used over several days. It re-heats well in a saucepan and is a colour sensation which will excite your taste buds.

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Rolled Chicken Breast

A delicious herb and nut filling compliments the tenderness of the chicken breast to form the base of the meal. Served hot or cold, each rolled chicken breast serves three people if you have a portion as in the pictures below which highlights the importance of balancing the meal out with an abundance of healthy raw and cooked vegetables.

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Serve cold with salad or vegetables.
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Served hot out of the pan with honey and sesame pumpkin, steamed brussel sprouts and baked swede chips.

You can use as many chicken breasts as you like but l buy the free-range breasts in a pack of two. Give them a good wash with filtered water and pat dry.

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Place the chicken breast in between two pieces of cling wrap. Put a tea towel under the chopping board in preparation for the flattening of the chicken as this will make the noise less and stop the board moving on the bench.
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Flatten the chicken so that it is a nice shape by gently pounding it with a wooden rolling pin.

Make the filling by combining all of the ingredients in a food processor, or alternatively cut and chop them by hand and mix in a bowl. Change any of the ingredients if you don’t like the flavour combination or add in some more spices. The ingredients below don’t have to be exact as long as there are a good mix of flavours.

Ingredients for the filling:

4 brussel sprouts

2 spring onion green tops

1/2 cup raw activated walnuts

1/4 cup raw activated pepitas (pumpkin seeds)

Pink rock salt and ground black pepper

1 tablespoon organic coconut oil

1/2 cup fresh parsley and mint (or any other herbs you have)

A few leaves of silverbeet (use spinach, kale or bok choy as an alternative)

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A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

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The free range chicken breasts flattened and topped with the filling.
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Roll the breast around the filling

Use kitchen string to gently hold the breast in place. Tie the string at each end and push in any filling that has come out. Gently lift onto a lined baking tray and drizzle with your favourite oil, pink rock salt and black pepper.

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The rolled and tied chicken breast drizzled with extra virgin olive oil, pink rock salt and black pepper.

Cover with foil and place in the oven. Cook until the chicken is golden and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out.

Another option is to pan fry the rolled chicken which will give a more golden appearance.

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Cook on a very low heat with the lid on.
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Both the oven and fry pan methods work well.

Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving.

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Golden and delicious

There are so many fillings that would be delicious with this recipe. I am going to try a pumpkin or sweet potato filling next, but the combinations are really endless.

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Have one for dinner and the second one cold the next day. A great way to add variety to the same dish and the flavours are quite different between the warm and cold versions.
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If rolling the chicken is a challenge just slice the breast down the middle and stuff with the filling. This filling in this meal was just silverbeet, spring onion green tops, coconut oil, walnuts and seasoning.

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Raw Peppermint and Chia Seed Slice.

This is the most amazing raw Paleo treat and my first adventure into the world of peppermint. Imagine the combination of a chunky base, a smooth creamy peppermint flavoured middle and a rich layer of chocolate on top. The combination is decadent yet completely gluten and dairy free. 

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Completely delicious and made from all natural ingredients

A food processor is required for this recipe and if you are super organised you will have soaked you cashews for a few hours in cool water. If not, don’t worry as it just makes the middle section creamier. There are three layers so start at the bottom and just work your way up.

First of all find a suitable pan or baking dish. It can’t be too large or the bottom layer will be very thin. Be guided by how much of the bottom mix you had. I used a smallish square tin and it was perfect. The middle layer is quite high so if you want a smaller middle layer just halve the recipe. Line the tin with baking paper so there is a generous amount above the tin and this is important as when you pour the chocolate layer on top it is very liquid and needs to be held in place.

Bottom Layer

Place into the food processor:

1 cup of raw activated almonds (or similar)

1/2 cup of shredded coconut

2 tablespoons coconut oil (l didn’t melt mine but you could gently do this).

8 medjool dates deseeded.

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Ready to be processed
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Pulse until an even texture is achieved

Place this mix into your pan and press down firmly with the back of a spoon. Make sure the layer is even.

Middle Layer

Into the food processor add:

1 tablespoon black chia seeds

250g raw cashews (soaked or not. It will still work out either way)

1 good sized avocado (skin and seed removed)

1/4 cup shredded coconut

1/2 cup coconut oil

1/2 cup rice malt syrup

1 1/2 ml peppermint oil for a medium flavour or 2 ml for a strong flavour.

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Just real ingredients. I didn’t melt my coconut oil but you could.
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Use peppermint oil made for cooking and not essential oil. This is very important. 
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Mix well until creamy!

Place on top of the bottom layer and spread out evenly.

Top Layer

Into the food processor place:

2 tablespoons of rice malt syrup

2 tablespoons of raw cacao

2 tablespoons of melted coconut oil

1/4 teaspoon vanilla essence

Pinch of sea salt

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Give it a quick mix. Its a bit messy.
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Pour onto the top of the other layers. This is where having enough baking paper is important.

Place into the freezer for several hours. Overnight is best as it is quite thick.

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Getting it out of the tin was a challenge so using a tin with a bit of give worked well as l could move the edges a bit to loosen. I think a ceramic dish would work better though.
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Slice into small pieces and serve some and freeze the rest. It makes an enormous number of portions and great to keep in the freezer as a go to snack. 
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Imagine serving this to your friends or family. They will think you are so clever.

The three layers work together so well and eating a treat that is made of all natural and whole foods is such a joy.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.